Introduction
If you’ve taken a break from your fitness routine, it can be hard to get back into the swing of things. It’s easy to become discouraged and overwhelmed when you’re trying to get back into shape after a break. But don’t worry, it’s not impossible! With the right attitude and a few simple rules, you can get back into shape in no time. In this article, we’ll discuss four rules that will help you get back into shape after a break. We’ll discuss how to set realistic goals, create a plan, stay motivated, and make time for yourself. With these four rules, you’ll be back in shape in no time!
Get Back Into Shape After a Break With These 4 Rules
Taking a break from your fitness routine can be a great way to give your body a rest and recharge. But when it’s time to get back into shape, it can be hard to know where to start. Here are four rules to help you get back into shape after a break.
1. Start Slow
When you’re getting back into shape, it’s important to start slow. Don’t try to jump right back into your old routine. Start with shorter workouts and gradually increase the intensity and duration as you get back into the swing of things.
2. Listen to Your Body
Your body will tell you when it’s time to take a break. If you’re feeling tired or sore, take a day off or reduce the intensity of your workout. Pushing yourself too hard can lead to injury and set you back even further.
3. Mix It Up
If you’ve been away from your fitness routine for a while, it can be easy to get bored. To keep things interesting, mix up your workouts. Try different exercises, classes, or activities to keep your body and mind engaged.
4. Set Goals
Setting goals can help you stay motivated and on track. Start with short-term goals that are achievable and then work your way up to longer-term goals. Celebrate your successes along the way to keep yourself motivated.
Getting back into shape after a break doesn’t have to be hard. By following these four rules, you can get back into shape in no time.
Despite your best intentions, sometimes it’s necessary to take a long break from your fitness routine. Whether it’s life stresses, an injury, or an illness that forces you to rest, it happens to even the most dedicated fitness enthusiast. But after time away from exercising, the last thing you should do is jump right back into your previous routine. Why? Because after a period without activity, your muscles lose strength, power, and size, and your cardiovascular endurance drops quite rapidly. So we’ve come up with four essential rules to get back into shape after a break.
Jumping back into too much too soon can cause injuries, fatigue, and burnout—and it’ll force you to take another break, which will further delay your return to previous levels. Instead, follow these simple rules to help you make a triumphant comeback so you can feel your very best.
After a long break, curb your expectations: Things won’t come back overnight. (Sorry.) A common rule of thumb is it takes at least half the time of your break to return back to the same shape.
There are factors that can speed your return—like your training history and previous fitness levels—but don’t force yourself into impossible goals or feel discouraged if progress is slower than you’d like. Be patient, and you’ll get there.
Training “volume” refers to the amount of exercise you do—i.e. sets and reps, minutes of cardio, number of workouts per week, etc. Doing too much will cause problems. While muscles can regain their strength and size quicker, your bones, joints, tendons, and ligaments take far, far longer to return to their previous levels—so go easy on them.
When you return, start with a very low volume. For example, if you used to train five times a week before a break, start with just two times a week. From there, you can gradually increase the volume of work. Every few weeks, plan to add another weekly training session. Then, every week, do an additional set or a few reps so your body can get stronger and fitter.
Whether you’re returning to strength training, trail running, or swimming, it’s essential to use the proper technique. Why? Because after a long break, your body will need to get accustomed to the movements; without solid form, you’re increasing your risk of injuries, pains, and aches.
Always use the right technique when you exercise. Record yourself doing the exercise, consider hiring a coach, and follow the perfect form from the time you warm up to the time you finish.
When it comes to getting back into shape after a break, it’s important to increase the amount of weight you use a little at a time. Let’s say you squatted 200 pounds before a long break. When you return, you can start with just 100 pounds, but don’t try to increase your weight by 20 pounds each week—it’s too fast and you’ll fatigue quickly. Instead, gradually increase the weight by just five pounds per week. It seems slow, but that’s the point! It’s important to give your body plenty of time to adjust and adapt.
With cardio, you can increase the duration by five minutes each week. Again, think long-term: Small increases add up quickly. And once you’re back in shape, we promise you’ll be glad you took things slow and steady.
Anthony J. Yeung